3 rounds
- 3 x Pause Front Squats
Go slow, 3 second decent, 3 second pause at bottom.
3 rounds
- 1.1.1 x Squat Clean (stop and reset between reps)
Then for total reps, EMOM for 15 minutes (3 rounds)
- Station 1: Max reps Sandbag Thruster
- Station 2: Max reps Box Jumps
- Station 3: Max Calories Row
- Station 4: Max Dumbbell Power Clean @ 16kg
- Station 5: Rest 1 minute
Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.